Half Marathon Program

Week 4 | Half Day 24

Strength & Cross Training

Time: 45 minutes.

This next month’s strength sessions will give you some new looks and of course some new challenges. Building on the foundational strength in the 30 Day Challenge, we work on more single leg and single arm exercises that not only build more stable hips and shoulders, but teach you why and how this stability translates to your running.  

If anything feels too advanced, remember you can always brush up on your strength with the more basic (but still challenging) stuff from the 30 DC!  

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Today’s Workout

  • Warm up

    4 rounds: 15″ jog in Place, 15″ high knees, 15″ butt kicks, 15″ rest

    3 rounds: lateral lunge and hip circles

    2 rounds: 10 opposite arm circles each way and 3 shoulder rotation (with hand against wall)

  • Mainset

    4 rounds: 12 meters of walking lunges and forwards bear crawl

    4 rounds: 12 meters of inchworms and backwards bear crawl

    4 rounds: 12 single leg burpees (6 L, 6 R) and 12 step ups per leg. Choose height on ability.

    4 rounds: 12 shoulder touch pushups (touch, touch, pushup) and 12 box or bench jumps. Choose height on ability.

Mobility

8 minutes quad rolling & smashing

8 minutes thoracic spine (T spine) and should work.

Videos

  • Warmup

    1. Jog in place + High Knees + Butt Kicks

    2. Lateral Lunge & Hip Circles

    3. Reverse Arm Circles

    4. Hand Against Wall Shoulder Rotation

  • Mainset

    5. Forwards Lunge + Bear Crawl

    6. Inchworm + Backwards Bear Crawl

    7. Single Leg Burpees

    8. Step Ups

    9. Shoulder Touch Pushups

    10. Box Jumps

  • Mobility

    11. Quad Rolling

    12. Thoracic (T) Spine + Shoulder Rolling